Barbara Quinn: A rundown on the basic food groups

Dear Barbara: We recently had a visit from our niece, her husband and her 12-year-old boy. We were surprised to find out that the father and son both eat no meat. We believe the boy should be eating from all the basic food groups and meat is one of them. Are we right, or should we just let nature take its course? The boy's mother is a life-long diabetic. Does this matter?"

— MC

Dear MC, Are you right that the boy should be eating from all the basic food groups? Absolutely. Meat, however, is not one of them. The five "basic food groups" from which to build a healthful diet are Protein, Grains, Fruits, Vegetables and Dairy. Meat such as beef, pork and lamb is in the "Protein" group. So are fish, poultry, eggs, dry beans, nuts and seeds. All of these foods provide protein and other essential nutrients to someone who chooses not to eat meat.

A 12 year-old boy may choose to eat a soy burger instead of cheeseburger burger, for example. Or peanut butter on his sandwich instead of ham. He can also get high-quality protein from milk, cheese, yogurt and eggs, as well as poultry and fish.

Nutrition experts remind all of us to eat at least two servings of protein-rich foods every day. Besides protein — which is necessary for building muscle, bone, blood and a strong immune system — the Protein group furnishes vitamins and minerals that are essential for optimal health.

Beef, for example, is an excellent source of B-vitamins (including vitamin B-12, which is found primarily in foods of animal origin), zinc, iron and selenium. People who choose not to eat meat can get these nutrients from other foods or supplements.

Should you just let nature takes its course? Good question. What comes natural can turn out well . .. or not.

Case in point: I saw a young man several years ago whose mother was very concerned about her son's limited diet. He literally refused all food except peanut butter sandwiches, fresh spinach and milk. Interestingly, an analysis of his diet revealed that — although his food choices were limited — they provided enough to meet his basic nutritional needs ... at least for the short term.

Does it matter if your niece — the boy's mother — is a lifelong diabetic? Perhaps. A person with diabetes has the same nutrient needs as a person without diabetes. Just like her son, she may choose to eat meat for protein. Or she may choose alternate sources of protein.

To control her diabetes, she also must pay extra attention to the "balance" of nutrients that she eats from meal to meal. What a great opportunity to be a good role model for her son!

A 12-year-old can be responsible for what he eats ... or doesn't eat. And he is likely to be better nourished when his parents provide regular family meals with a variety of healthful foods from each of the major food groups. That's what really matters.

Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.